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  6. Artichoke vs. Borage

Artichoke vs. Borage — In-Depth Nutrition Comparison

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Significant differences between Artichoke and Borage

  • Artichoke has more Folate, Copper, Vitamin B5, and Phosphorus, however, Borage is richer in Vitamin C, Iron, Vitamin A RAE, and Vitamin B2.
  • Borage covers your daily Vitamin C needs 26% more than Artichoke.
  • Borage has 8 times less Vitamin B5 than Artichoke. Artichoke has 0.338mg of Vitamin B5, while Borage has 0.041mg.

Specific food types used in this comparison are Artichokes, (globe or french), raw and Borage, raw.

Infographic

Artichoke vs Borage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Artichoke
Artichoke
4
:
6
Borage
Borage
Contains more Magnesium +15.4%
Contains more Phosphorus +69.8%
Contains more Zinc +145%
Contains more Copper +77.7%
Contains more Calcium +111.4%
Contains more Iron +157.8%
Contains more Potassium +27%
Contains less Sodium -14.9%
Contains more Manganese +36.3%
Contains more Selenium +350%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Magnesium +15.4%
Contains more Phosphorus +69.8%
Contains more Zinc +145%
Contains more Copper +77.7%
Contains more Calcium +111.4%
Contains more Iron +157.8%
Contains more Potassium +27%
Contains less Sodium -14.9%
Contains more Manganese +36.3%
Contains more Selenium +350%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Artichoke
Artichoke
7
:
3
Borage
Borage
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%
Contains more Vitamin A +32207.7%
Contains more Vitamin C +199.1%
Contains more Vitamin B2 +127.3%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +16.2%
Contains more Vitamin B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%
Contains more Vitamin A +32207.7%
Contains more Vitamin C +199.1%
Contains more Vitamin B2 +127.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
2
:
3
Borage
Borage
Contains more Protein +81.7%
Contains more Carbs +243.5%
Contains more Fats +366.7%
Contains more Other +27.4%
Equal in Water - 93
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +81.7%
Contains more Carbs +243.5%
Contains more Fats +366.7%
Contains more Other +27.4%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Borage
Borage
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +4120%
Contains more Polyunsaturated fat +70.3%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +4120%
Contains more Polyunsaturated fat +70.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Borage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Artichoke Borage Opinion
Net carbs 5.11g 3.06g Artichoke
Protein 3.27g 1.8g Artichoke
Fats 0.15g 0.7g Borage
Carbs 10.51g 3.06g Artichoke
Calories 47kcal 21kcal Artichoke
Sugar 0.99g Borage
Fiber 5.4g Artichoke
Calcium 44mg 93mg Borage
Iron 1.28mg 3.3mg Borage
Magnesium 60mg 52mg Artichoke
Phosphorus 90mg 53mg Artichoke
Potassium 370mg 470mg Borage
Sodium 94mg 80mg Borage
Zinc 0.49mg 0.2mg Artichoke
Copper 0.231mg 0.13mg Artichoke
Manganese 0.256mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 13IU 4200IU Borage
Vitamin A RAE 1µg 210µg Borage
Vitamin E 0.19mg Artichoke
Vitamin C 11.7mg 35mg Borage
Vitamin B1 0.072mg 0.06mg Artichoke
Vitamin B2 0.066mg 0.15mg Borage
Vitamin B3 1.046mg 0.9mg Artichoke
Vitamin B5 0.338mg 0.041mg Artichoke
Vitamin B6 0.116mg 0.084mg Artichoke
Folate 68µg 13µg Artichoke
Vitamin K 14.8µg Artichoke
Saturated Fat 0.036g 0.17g Artichoke
Monounsaturated Fat 0.005g 0.211g Borage
Polyunsaturated fat 0.064g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
39%
Borage
Minerals Daily Need Coverage Score
31%
Artichoke
36%
Borage

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.134g)
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.